Championship Productions Blog

Learn a Dryland Conditioning Routine for Divers!

By Kevin Fitzpatrick - Last updated: Monday, February 1, 2016

Jason Baumann, Edina High School diving coach and former USA Diving Director of Coaches Education, recognizes the importance of dryland training to create successful divers. In this clip, you’ll see some exercises Coach Baumann uses to focus on core strength out of the pool.

Conditioning Routine

Drill Summary: The first drill shown in the clip is the Tuck-Kick-Look reach. Start in a small tuck, transition to the kick and hold the hollow (hands on the thighs), then look back and reach back to complete one rep. Coach Baumann has his divers do sets of 10, focusing on using quality form each time and working on getting into the position that coincides with entry/lineup in the pool. This drill helps with changing and adjusting positions in the air.

The second drill show is the Plank. Swimmers work on their core and shoulder strength while holding their body in a straight line in a push-up position. Do each rep in 30 second increments.

This video came from Championship Productions’ video “Coaching High School Diving: Dryland Drills, Skills & Techniques.” Browse through other Swimming & Diving videos online at ChampionshipProductions.com!

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Prevent Opponents from Stabbing Through!

By Kevin Fitzpatrick - Last updated: Monday, February 1, 2016

Allowing an opponent to stab their arms through from behind can put you into a tough spot on the mat. Russ Cozart, Brandon High School (Florida) head coach and 2014 National Wrestling Coach of the Year, shows you a drill that he’s developed to train wrestlers to ward off an opponent who stabs and reaches.

Stab and Reach

Drill Summary: This is a partner drill. Have one partner stand behind the other, with the person in front maintaining a position with their elbows tucked close to their body. The wrestler in the back tries to stab between their partner’s arms and reach underneath their partner’s elbows to try to maintain control. Meanwhile, the wrestler in front does their best to use their hands and arms to ward off their partner’s attempts to get their hands into a position of control.

This video came from Championship Productions’ video “Hand Fighting from the Bottom Position.” Browse through other world class Wrestling videos at Championship Productions.com!

Interested in receiving a FREE wrestling newsletter? Sign up today to get tips, technique and drills similar to the post above!




Work on High Jump Technique for the Top of the Bar!

By Kevin Fitzpatrick - Last updated: Monday, February 1, 2016

Jeremy Fischer, head coach and lead instructor at the Chula Vista High Performance Training Center, runs through a few drills that will help your high jumpers improve their technique at the top of the bar. Coach Fischer’s drills will improve back arch, core strength, and being patient over the bar.

Top of the Bar

Drill Summary: There are five drills in this video.

  1. Leg Press – Lay down with your back on the mat and the soles of your feet flat on the mat as well. Press up into a hold position and stay there for 2-3 seconds.
  2. Back Press – Get in the same position as the Leg Press, but put your hands next to your ears and push up with them while pushing up with your hips. Hold for 2-3 seconds and do 2-3 reps.
  3. Press, Jack Knife – From the hold position in the Back Press, jack knife into the mat. This exercise gets jumpers used to a falling feeling.
  4. Back Overs Onto Mat – Stand on the ground with your back facing the mat. Jump back onto the mat, arching your back, then lay there after landing for a couple seconds.
  5. Rock Backs Into Arch Position – Lay on the side of the mat with your upper body hanging off. Rock back with the assistance of a coach and hold that position for 2-3 seconds.

Keys to the Drills:

1) Solid back arch.
2) Hold the arched position.
3) Core strength.
4) Land correctly.

This video came from Championship Productions’ video “20 Drills & Techniques for Teaching the High Jump.” Browse through other world class Track & Field videos at ChampionshipProductions.com!

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Practice the Approach with a Submerging Drill!

By Kevin Fitzpatrick - Last updated: Monday, February 1, 2016

A key aspect of the turn is the approach that the swimmer takes leading up to the wall. University of Tennessee head swimming & diving coach, Matt Kredich, and assistant coach, Bill Boomer, present a drill that uses the lane line to practice the skill of submerging, which is the initiation of the rotation.

Submerging

Drill Summary: Swimmers begin on the side of the pool  and push off toward the nearest lane line. As they approach the lane line, they should be at a depth that allows the lane line pieces to gently roll down their backs as they go under. Once into the adjacent lane, swimmers exhale into a human ball and drop to the bottom of the pool. Finally, the rep is completed by crawling back (not swimming) to the wall.

This drill works on slightly depressing the upper body below the water to double-cut the water, a technique that Coach Kredich says leads to the ability to slide through the water easier.

This video came from Championship Productions’ video “Blueprint for Turns and Starts.” Browse through other Swimming & Diving videos online at ChampionshipProductions.com!

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